Hal Luther: Adding Speed to Your Strength

Strength trainer Hal Luther continues his detailed breakdown of the Syracuse University strength training program, which many have pointed to as a huge boost to the Orange in recent seasons. To see Hal's earlier entries, click here.

The next two exercises, in my opinion, are as close to sport-specific speed as we can get in the weight room. All the components of athleticism (strength, speed, balance, flexibility) are required to be successful with these movements. Again, with these exercises, there are two components: technique and systematic plan (program design). The program design will follow the same model as the squat.

The first exercise is the DB Rip & Press (DB Hang Clean to a Press). The great thing about this exercise is that virtually every weight room across the country has dumbbells. This is a great movement for teaching younger athletes the components of the hang clean. Also, the safety feature is comforting for the athletes. If there is a problem during the movement, simply drop the dumbbells and get out of the way.

DB RIP & PRESS

Position 1

Position 2

TECHNIQUE

Start with the dumbbells at your side, your hands in a neutral position (position 1). When it comes to power/speed movements, the foot placement is slightly different. To be in a strong position, feet should be slightly wider than shoulder width (the squat). To be in a powerful position, the feet should be slightly narrower than shoulder width (similar to performing a vertical jump). The knees should be slightly flexed. The lower back is arched and locked in a fixed position. The chest is proud with the shoulders just over the toes. The arms hang like ropes or guide rods. The head is in a natural alignment. This is your starting position or the POWER POSITION, athletic and strong.

We are now ready to begin the movement. With power movements, there needs to be a loading phase or change of direction to generate rate of speed desired. I explain it like this: try jumping without bending your knees or hips. You will find it extremely difficult to even get off the ground. If I want to punch something and only draw my hand back a few inches, I won’t strike the target with any kind of real force. However, if I pull my fist back a few feet constantly building speed and violently change direction toward the target, I will hit the target with much more force and power.

This is called the “DIP”. From the starting position, slide the dumbbell down the sides of the legs bending at the hips, not the knees. Descend the weights to approximately one inch above the knees. Once you reach this spot, violently drive your hips forward and up (much like vertical jumping). We call this triple extension, through the ankles, knees, and hips. Triple extension is the primary focus in any violent, ballistic, power movement. As the hips fire, simultaneously pull the arms up your body to shoulder level (position 2). Once the weight hits this mark, shoot your elbows through and catch the weight on the shoulders (position 3). From this point, descend into a squat position, keeping the elbows up, back stable, and feet flat on the floor (position 4). The final portion of the exercise comes out of the bottom. From the squat position, forcefully drive the weight up to a press (position 5).

Position 3

Position 4

Incorporating into the Plan

The same rules apply as far as volume, intensity, frequency, rest, and recovery are concerned. The only adjustment I make with this exercise is I incorporate it on our upper body day. This accomplishes a few things. It breaks up the big lifts throughout the week. It’s unrealistic to think that an athlete will receive the maximum benefits from all three lifts on the same day. We already squat and clean on the same day so to add another compound lift would be overkill. I believe in challenging our athletes, however, I want the goals set to be attainable. It’s up to me to put them in the best possible position to achieve their goals. Another reason I like this movement on a separate day is it conditions muscle memory.

The DB rip & press and hang clean are very similar in that the coaching points are almost identical. I actually use the rip & press as a part of the teaching progression for the hang clean. I find our athletes become more comfortable with the technique when we do something every day as opposed to once a week. Here is an example of a 6-week training cycle for DB rip & press (sets/reps):

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

3 X 10

3 X 10

3 X 8

3 X 8

3 X 6

3 X 6

The weight progression follows the same pattern as explained earlier with the squat.

Stay tuned for the next piece in Hal's series. Here are links to each of his articles so far.